AM - Quality run. 10 min warm-up. 4 x 400m repeats on a fairly flat area, an oval is ideal. This is done on a 4 min cycle at the end of each 400m TT jog for the remainder of the 4 min as an active recovery. Starting your next repeat at the completion of the 4 min cycle. 10 min run down at the end of the session.
PM - Swim session 400 m warm up.
Main set: 15 x 100m on 2 min 5 sec cycle, 8 x 25m on 10 sec rest
400m swim down just mix it up.
Today's Journal
A good start to the morning..its raining...will endeavour to get out for the run as soon as it stops.
Eventually I got out for the session about 12.30pm when it had finished raining. The stats of the session are as follows:
Warm Up: 0:08:22
TT1: 0:01:15 (400m)
TT2: 0:01:18 (400m)
TT3: 0:01:39 (400m)
TT4: 0:01:18 (400m)
Warm Down: 0:06:01
I felt this was reasonable session, the TT3 shows a slower time than the other 3 TT, was becoming a little fatigued at the stage; however, I did find enough energy to bring it home strong. The track was a little damp under foot. Otherwise felt good after the session, need to ensure that I stretch properly, got a little slack today.
The PM session has been postponed until Thursday PM...still taking Christmas light down...just need to get this done.
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